Soul Squad Jr. Sanctuary – Teen Zone - Hub A: Mental Health & Self-Knowing
Anxiety & Overthinking Hacks
Goal: Calm your brain when it’s spiraling.
Tools:
- 5–4–3–2–1 Grounding — Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste.
- Box Breathing — Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat until your body softens.
- Thought Dump — Write every thought you’re having without editing. Then rip it up — symbolic brain declutter.
- Temperature Shift — Splash cold water on your face or hold an ice cube to interrupt anxiety loops.
What to Do When You Feel Alone
Goal: Reduce isolation and reconnect.
Tools:
- Micro-Connections — Smile or say “hey” to one person a day, even a stranger. Small moments count.
- Anchor Activities — Choose one thing you do daily (walk, draw, stretch) that reminds you you’re still here, still you.
- Support List — Write down 3 people or spaces (online or offline) where you feel safe. Keep it where you can see it.
- Reverse Reach-Out — Instead of waiting, send a simple “thinking of you” text to someone you trust.
Confidence Without Approval
Goal: Build self-trust regardless of others’ opinions.
Tools:
- Mini Wins List — Track even tiny victories daily. Your brain will start believing in you.
- Mirror Affirmations — Say one true thing you like about yourself every morning — even if it feels awkward.
- Decision Journal — Record choices you made without asking for approval, and how they worked out.
- Future You Check — Ask: “Would future me be proud of this choice?” Let that guide you.
Journal Prompts for Processing Big Feelings
Goal: Untangle thoughts and emotions.
Tools (Prompts):
- “If my feelings could speak, they would say…”
- “Right now, I feel like I’m carrying…”
- “The thing I wish I could tell someone but haven’t is…”
- “One thing I can do today to make things 1% better is…”